I am a Board-Certified Ayurvedic Health Counselor with the National Ayurvedic Medical Association. I am also a Certified Ayurvedic Practitioner (New World Ayurveda School) after training with Dr. Paul Dugliss, M.D. This document is a free
educational resource for those who are interested in preventive
healthcare and restoring balance in their physiology through natural,
holistic, non-invasive methods. It contains the following
sections:

Ayurveda is the 5,000-year-old Indian
holistic system of medicine that
is widely practiced in India and South Asia, and like Yoga (which comes
from the same source as Ayurveda), gaining popularity in the West. Both
Yoga and Ayurveda address the physical, mental and spiritual dimensions
of the individual and place a strong emphasis on meditation and
self-awareness to help guide a person to do what is right and best for
his or her own unique circumstances. Some of the fundamental tenets of
Ayurveda are:

1) The human being is a microcosm of the universe – all the elements and energies that exist in the cosmos also exist within.

2) The body/mind has the ability to heal itself.

3) Everything in Nature can be used to
bring the internal environment of body, mind and spirit back into
balance by countering any unbalancing effects of the external
environment.

4)
Each individual is different, with his/her own unique mind-body
constitution. "One man's meat can be another man's poison" and there is
no single perfect diet or practice that applies to everyone. Developing
one's awareness of one's own constitution and how it is affected by
external factors (food, emotion, experience, environment) is therefore
important for understanding, restoring and maintaining health and
well-being.

5)
Imbalances are created when the physiology gets out of tune with one's
innate nature and as well as with Nature as a whole, and prolonged
imbalances that are left unaddressed eventually lead to the
manifestation of disease. By detecting minor imbalances in advance, the
body can be rebalanced long before the onset of disease.

6) There is a strong belief in the
mind-body connection in Ayurveda, and therefore that the external
manifestation of symptoms in the physical body is a reflection of the
internal (mental/emotional/spiritual) state of the individual. The body is often a metaphorical expression of the mind. For
example, stiff joints can coincide with a rigid mental attitude. Heart
disease can correlate with a sad or broken heart. It is not uncommon for
a person suffering from asthma to have an extremely strong-willed
person in his or her energy field whose strong will he or she finds
suffocating. Recurrent infections can be a reflection of recurrent
internal emotional intensity, such as the repression of anger or
frustration. Altering one's mental, emotional or spiritual state and
letting go of unproductive patterns of behaviour in favour of those that
serve us well can often bring about profound healing in the physical
body. Most people who have experienced spontaneous remission of cancer,
for example, have done so after making dramatic, life transforming
changes in their beliefs, attitudes, and circumstances (e.g. career,
relationships). (The book "Dying To Be Me – My Journey from Cancer, to
Near Death, to True Healing" by Anita Moorjani is a profound,
fascinating account of the author's near-death experience after she went
into a coma while ailing from cancer, her expanded consciousness and
enlightenment while in the coma, and her miraculous, spontaneous
recovery. "Proof of Heaven" by Dr. Eben Alexander is another captivating first-hand account by a neurologist who experienced spontaneous healing following a coma caused by meningitis.)

7)
Diet is anything that we take in at all levels of life (or in Ayurvedic
terms, koshas, or the spheres of existence – physical, energetic,
mental/emotional, intuitive and spiritual – that every individual is
made up of), be it food, emotion or experience. An experience in one kosha can cause an
affect in another kosha (e.g. the mind-body connection where vividly
imagining biting into a slice of sour lemon will make your mouth water, or
how listening to soothing music will make your heart rate slower and more even). When we are unable to digest or process our diet properly, it can lead to imbalances within our system.

8) Hindu spiritual philosophy, which is the source of Ayurveda, maintains a strong belief in karma and reincarnation. The word "karma" means "action". The law of karma can be defined as the universal law of cause and effect, or of action/intention and the consequences of that action/intention. Theosophy (a relatively modern spiritual philosophy) defines karma this way: "it is an unerring and undeviating tendency in the universe to restore equilibrium, and it operates incessantly." One of the Ayurvedic views is that many of one's common or chronic ailments (be they physical, psychological, emotional or spiritual) are often a result of one's karma from past lives as well as past actions in this life. Reincarnation is a process of human development for the evolution of the individual soul, manifested as a progressive (but not endless) cycle of birth, death and rebirth, where the circumstances of rebirth into a new body or life are a karmic result of one's choices and actions in the previous life (or lives). It should be noted that in the Eastern religions such as Hinduism (theist), Buddhism (agnostic), Jainism (atheist) and Sikhism (synthesis of Hinduism and Islam) which believe in reincarnation, reincarnation is considered to be neither desirable nor something willed by God – rather, reincarnation, if and when it occurs, is the result of one's own making due to the consequences of one's actions and one's unfulfilled earthbound desires, and the goal of an individual is, through the use of his or her free will, to overcome and transcend mortal weaknesses and imperfections such that reincarnation on the earthly plane no longer occurs, and the soul ascends to higher and higher realms closer to (and ultimately one with) God. In the Hindu sacred text, the Bhagavad Gita, which comprises a discourse between God (Lord Krishna) and man (Prince Arjuna) on the various paths that lead to union with God (the ultimate aim of Yoga), Lord Krishna declares: "The way of light leads to liberation, and the way of darkness leads to rebirth." Meditation (the final component of the practice of Yoga) is strongly encouraged for attaining wisdom,
self-awareness, self-correction and consequent liberation from
detrimental behaviour and its karmic consequences. Buddha taught liberation from the karmic wheel of reincarnation through living a moral life unfettered by destructive, materialistic or sensual enslavements. Paramahansa Yogananda, a renowned Hindu yogi who is credited with introducing Yoga to the West (and who also wrote the spiritual masterpiece "Autobiography of a Yogi"), describes the concepts of karma, reincarnation, and being liberated from their bondage in his book "The Second Coming of Christ – the Resurrection of the Christ Within You". The concept of karma is also expressed in Western scriptures and attitudes ("you reap what you sow", "what goes around, comes around", etc). Problems often disappear or are greatly alleviated once karmic patterns are noticed, understood, and transcended. Vedic astrology (or Jyotish) charts, which take into account the individual's date of birth, time of birth, place of birth, and the alignment of planets and constellations at the instance of birth, can shed light on the patterns of energies (i.e. karmic tendencies) that we bring into this lifetime, and we can use the information as a guide, and choose to go along with those energies, go against them, or transcend them. Though I was initially skeptical about such seeming "mumbo jumbo", I was stunned to see a classic textbook example of the biggest unresolved issue in my life reflected in my Vedic astrology chart which my professor interpreted for me, and which he had no prior knowledge about.

9) Medical ethics in Ayurveda concerning issues such as abortion, assisted suicide, contraception, etc are similar to those in Catholicism i.e. life is considered sacred from the moment of conception until natural death and therefore abortion and euthanasia are prohibited; the form of birth control advocated is abstinence from sexual intercourse versus artificial methods of contraception; it is believed that at the moment of conception, a psychic bond is created between the biological mother and biological father, therefore artificial insemination and in vitro fertilization using sperm and/or eggs not belonging to the married couple themselves (marriage being considered a sacrament) are not recommended because from a karmic perspective, such artificial measures would be spiritually akin to adultery or having a child out of wedlock – adoption is recommended instead if a couple really desires but is unable to conceive a child. For a detailed description of Ayurvedic medical ethics for a range of modern day issues, read the article on Medical Ethics in Hinduism Today.

Being Indian, many Ayurvedic practices were passed down
to me by my parents and grandparents, and have been a natural part of
my life since birth. Below are some examples of practices and remedies
that have helped me and my relatives over the generations, as well as other
recommendations that I learnt about during my formal study of Ayurveda with Dr. Paul Dugliss, M.D., but have not personally tried.The best education is experience, so you
can try the following recommendations (**but please read the Disclaimer first and consult with your licensed healthcare provider if necessary**)
and see first-hand how the experience affects you, and let the
awareness of your experience help you to understand your own unique
nature and guide you to attaining and maintaining balance in your
physiology. For example, after trying any of the methods below, ask
yourself: Do you sleep better? Do you experience less pain or
discomfort, physical or emotional? Do you feel more alert? Since herbs
can interfere with medications, I have chosen to leave out recommendations based on herbal preparations on this web page, and I strongly recommend working closely with a physician who is very knowledgeable about drug-herb interactions and various herbs and herbal formulas if you are considering herbal remedies. There is also a saying:
"Without proper diet, herbs are ineffective; with proper diet, herbs
are unnecessary." However, Ayurvedic methods for correcting imbalances
are many and varied, ranging from diet, spices, herbs, meditation,
massage, yoga, behavioural rasayanas (e.g. spending time in nature,
walking in the moonlight), purification routines (e.g. Hot Water
Routine, Panchakarma), visualization (e.g. Healing Breath), colour
therapy, sound therapy (e.g. music, mantras), gemstones, Vedic
counselling, all the way to astrology-based rituals, so there is plenty
to pick and choose from based on one's constitutional strength,
preferences and nature of complaints.

* Please note that some of the
recommendations that I list below
are ones that have worked well for me, my family, and my friends, and
it
doesn't
necessarily mean that they will also work well for you. This document is for educational purposes only and the information provided is not to be used as, used as a substitute for, or considered to be, medical diagnosis, treatment or prescription. The content of
this page is not
medical advice and does not substitute for consultation
with a qualified licensed healthcare provider. Therefore, please use
your
judgement and common sense as you review the information on this web page, and
consult your physician or a licensed healthcare professional a) if you have a medical condition, or b) if you are taking
any medications or supplements, or c) if you are in doubt as to whether any of the
recommendations will work for you or conflict with your current
physical and
mental condition, or d) before using any herbs or herbal products, or e) before starting any new exercise or health regime, or f) for any persistent problem or complaint.For more
information, there are numerous
books (e.g. by Deepak Chopra, Paul Dugliss and Vasant Lad),
websites (e.g. jiva.com, mapi.com, banyanbotanicals.com), videos (e.g.
Homeveda channel on YouTube) and blogs on various Ayurvedic tips and
home remedies.*

- Sleep: Adequate
good-quality sleep: long enough and sound enough that you wake up
feeling rested and refreshed. The following tips can help with sleep quality and duration:- Boiled, then cooled to warm, milk, drunk at bedtime; cinnamon-date milkshake is a variation * Cinnamon-Date
Milkshake Recipe: boil 1 cup milk with a pinch of cinnamon, cool to
warm, strain and blend with 2 pitted (preferably Medjool) dates for 5
minutes (use 3/4 cup milk and 1 date for a smaller quantity)

- Yoga in the late afternoon or early evening, before dinner

- If it is difficult to wind down
and relax, make the environment conducive to falling
asleep for all of your senses:- sight: dim lights- sound: soft music- smell: lavender
aroma- taste: warm milk- touch: bedtime massage of scalp and feet if not
the full Abhyanga- mind: avoid TV/computers, heavy reading, depressing news
and arguments for a couple of hours before bed

- Regular Routine: Maintaining a regular routine by eating, sleeping, evacuating the bowels, working, relaxing etc at similar times each day. Here is an example of a daily routine (note: I myself do not follow this routine to the letter e.g. I do not do a daily massage, nor do I generally meditate in the afternoons, but I do the oil pulling - swishing sesame oil around in my mouth - before brushing my teeth in the morning, and I sometimes brush my teeth after every meal):

- rise from bed

- empty bladder and bowels

- clean teeth and tongue

- exercise

- meditate

- massage (if doing a self-massage)

- shower

- have breakfast

- work

- have lunch

- work

- meditate

- have dinner

- relax

- clean teeth

- sleep

- Prayer: Daily prayer, or affirmation, or visualization, and/or focused mental intention (whatever you choose to call it). Just as each individual has his or her own unique constitution, so does each individual have his or her own unique personality, values and spiritual beliefs (or in some cases, no spiritual belief) depending on his or her unique nature. It is recommended that people follow whatever practice resonates most deeply with them. Personally, I have found daily prayer to God to be more effective, powerful and fulfilling than the other methods.

- Meditation: Daily
meditation of 20 minutes once or twice per day is recommended. A favourite of mine has been to "Sit and Do Nothing", reflect on whatever I felt like, and let the
thoughts come and go as they will. For a more structured meditation, Paramahansa Yogananda, who introduced yoga to the West, suggests a simple and effective meditation practice consisting of sitting in a comfortable position, keeping the eyes closed and the spine erect, focusing the inner gaze on the center of the forehead between the eyebrows (6th chakra, or spiritual eye) and uttering silently or aloud the word "Om". For a formal
meditation practice, free
meditation training in Effortless Mantra-Based Meditation is offered to anyone in the world in
real-time via the web by Dr. Paul Dugliss, Dean of New World Ayurveda
School. Another good method is The Daily Examen that was taught by St. Ignatius, which is a prayerful reflection on the day's events. Pay attention to how the type of meditation you do affects your health, energy, mood and interactions with others, modify your practice as you deem fit, and consult with your doctor if you are unsure or want more advice. Meditation as is commonly taught these days in a new age context is an Eastern (Hindu/Buddhist) spiritual practice that is actually part of yoga whose goal is to attain enlightenment and union with God. Meditation traditionally includes self-discipline and ethical behaviour (these aspects of self-discipline and ethics are generally not taught in the West as part of meditation/yoga, however) such as truthfulnes, celibacy/chastity, vegetarianism, austerity, devotion to God, etc. Meditation can enhance intuition, bring great inner peace, and steer you towards doing what is best for you, but it can also, for better or worse, create some emotional detachment. To read more about meditation as part of the discipline of yoga, and what yoga actually is (it is not purely physical exercise, but an ancient Hindu spiritual practice), read the section about Yoga below. My current meditation consists of a few minutes of Pranayama (yogic breathing exercises), then a brief period of mantra recitation getting softer with each repetition and eventually fading into silence, followed by about 20 minutes of meditative silence, which I have found works well for me.

- Abhyanga: Daily/weekly full-body self-massage with warm
oil, typically done in the morning – for my
constitution, warming almond oil during cool weather or cooling coconut oil during warm weather work best. This
massage is not massage in the conventional sense, but oleation where you
work the oil gently into your skin, like you would lotion or sunblock.
Abhyanga
not only softens skin, but improves circulation, tones muscles,
lubricates joints, calms nerves, improves elimination of toxins,
increases mental alertness, increases stamina, promotes relaxation and
improves
sleep quality. The method is simple: warm about a 1/4 cup of oil in a
bowl/bottle/container by placing that container in a jug/pot of hot
water, stand in your shower on a rag (so you don't slip), and apply the
oil with your hands to your whole face and body, including your ears and soles of the feet. (Abhyanga
also includes oiling the scalp at the beginning, but you can do that
less frequently prior to shampooing, for convenience.) Wait for a
few minutes to let the oil soak in, and then take a warm shower (and
shampoo if you also massaged your scalp) as usual, scrubbing gently with
a wet, soapy washcloth – use liquid soap – to remove excess oil (the traditional method
instead of soap is to apply a paste made with chickpea flour, turmeric
and water and then scrubbing and rinsing it off, but this is best done
outdoors to avoid clogging pipes). If you're still unsure about how to
do it, you can click here to watch the Banyan Botanicals instructional video on Abhyanga.
On days that you do not do abhyanga, you can give yourself a dry
massage if you wish by squeezing and releasing different parts of your entire body
with your hands, starting from the crown of your head. Please note that abhyanga should not be done when one is ill or (for women) menstruating, and may not be suitable for those who are very overweight or who have high levels of toxins in their physiology.

- Yoga or Exercise: Daily yoga or exercise. The health benefits of yoga are well-known. I have followed a modified version of Dr. Bapuji's 25 Minutes Yoga Everyday routine (starts at page 15 of document) which my parents introduced me to over 20 years ago, at home; the
routine includes Surya Namaskara (Sun Salute), abdominal exercises, some Asanas (stationary
yoga poses), Pranayama (breathing exercises), and Shavasana
(relaxation). Similar yoga exercises are also described in Deepak
Chopra's book, "Perfect Health". The key is not to attain the perfect
pose, but to flow into the pose as smoothly and as best as you can,
keeping your breathing slow and calm throughout, and directing your
awareness to the various parts of the body that are being stretched or
held. There are specific contra-indications for certain ailments: avoid forward bending postures in case of low back pain, lumbar spondylosis, spinal tuberculosis, suspected slip disc, old fractures of spine or deformities, sciatica; avoid sun salute, abdominal exercises and shoulder stand in case of heart problems such as high blood pressure, ischemic disease, angina, congestive heart failure, old myocardial infarctions with regional myocardial wall abnormalities, cervical spondylosis, glaucoma, retinal detachment or retinopathy; avoid abdominal exercises and bow pose in case of abdominal hernias such as inguinal, femoral, para-umbilical, hiatal and incisional hernias; etc. Therefore, it is best to consult with your doctor or yoga instructor prior to undertaking yoga, especially if you have suffered from, are suffering from, or might possibly be at risk for suffering from such problems. While yoga offers tremendous physical and mental health benefits as has been widely documented, it is not purely physical exercise, but instead a multifaceted ancient Hindu spiritual practice that also includes specific ethical behaviour and self-discipline that are all part of yoga but not normally taught in the West as part of yoga. "The Yoga Sutras of Patanjali", a foundational text on yoga, discusses the afflictions that one should also strive to be freed from (ignorance, egoism, attachment, aversion and the desire to cling to life) and the eight limbs of yoga as summarized below:

4) Pranayama: control of prana, the life force in the body (e.g. through controlled breathing) to calm the heart and focus the mind5) Pratyahara: disengagement of the senses from external objects6) Dharana: focused concentration, holding the mind to God or one of God's aspects7) Dhyana: meditation, absorption in the perception of the vastness of God in one of God's infinite aspects — Bliss, Peace, Light, Cosmic Sound (e.g. Om), Love, Wisdom, etc. — all-pervading throughout the whole universe8) Samadhi: union with Gog, realization of the oneness of the individualized soul with Cosmic Consciousness

Yoga's ultimate goal is to attain union with God. The Hindu holy text, The Bhagavad Gita, describes the various types of yoga as paths to attaining enlightenment and realization of God. "The Yoga of Jesus" ("Behold, the Kingdom of God is Within You" - Understanding the Hidden Teachings of the Gospels) by Paramahansa Yogananda is another interesting book about Jesus Christ's esoteric teachings written from the perspective of a yogi (one who is proficient in yoga). Potential unpleasant or frightening symptoms of kundalini awakening due to heightened consciousness are said to sometimes result from certain types of yoga, so please make an informed choice and consult with your doctor or spiritual guide (e.g. guru, priest) if necessary. This is not likely to happen when one is already psychologically and spiritually mature and grounded. I also like the easier and less time-consuming XBX physical fitness exercises for women developed by the Royal Canadian Air Force
(5BX for men) which I started doing long before I started yoga. The 5BX/XBX exercise plans take far less time to do than yoga and greatly enhance
physical health. As with any
exercise routine, use your own judgement and experience to decide which
ones to follow, and which ones to modify or avoid entirely for safety or
health reasons.

- Being Mindful of How You Eat:
Fully enjoy and experience the food you eat. The #1 nutrition principle
in Ayurveda is that food should be enjoyed. If we rush through eating, or eat while upset or in the midst of distractions, we will not feel nourished by what we eat, and can end up craving more food than we actually need. Sit down to eat and eat slowly, quietly and mindfully, fully experiencing the sight, smell, taste and texture of
the food, and chewing well. You will find that you will feel satisfied
with less food than you had normally been consuming. My personal recommendation, as well as a traditional Ayurvedic practice, is to eat with your fingers (of your dominant hand, usually right) – it will put you even more in touch with your food, is a truly sensual experience, and as a child whom I know protests when told by her parents not to eat with her hands, "But it's faster, and easier, and yummier!". Sip a little warm water occasionally during your meal to aid digestion. Sit quietly for a few minutes at the end of the meal before resuming activity.

- Being Mindful of What You Eat:
Follow an organic, predominantly vegetarian diet, and avoid
factory-farmed foods, genetically modified and non-organic foods, foods
containing artificial colours/flavours/additives/agents, foods that are
highly processed or that contain refined ingredients,
fermented/aged/cured/pickled/smoked/grilled/broiled/baked/leavened
foods, cold food/drinks, microwaved foods, and leftovers. The
reasons are many and varied (e.g. factory-farmed foods contain synthetic
hormones, antibiotics and pesticides that are banned in many countries;
broiled/grilled/smoked meats contain carcinogens; grains/carbohydrates cooked at high temperatures contain acrylamides; meats, fats and
oils heated to high temperatures produce oxy-cholesterol; highly
processed foods contain little or no nutritional value ... etc). I am
reminded of my father's sweet, hopeless and rhetorical question, "What
else is left." As it turns out, there are many foods still left! For
example, the above photograph is of a meal that I prepared as part of an
Ayurvedic nutrition intensive, consisting of ginger elixir,
coconut-cashew sambal with tofu and vegetables, brown rice noodles,
raisin-date chutney and vaidya's salad (made with root vegetables and
herbs). The trick, then, to optimize both the enjoyment and
health benefits from food given busy lives, is to consume simple, fresh
and tasty food that does not require much time or effort to prepare.
Having said all that, life should be enjoyed, and since "one man's
meat can be another man's poison", indulge when you feel like indulging
in decadent or unhealthy foods, but do so *mindfully* (being aware of both the food and its effects on your unique physiology) and always be motivated by love for
yourself rather than fear of disease. Generally speaking, fresh or freshly prepared wholesome food from organic and humanely raised sources is said to contain more "Prana", or life
force (a simple experiment to demonstrate this is comparing the difference, not only in taste but in how you feel after drinking it, between the juice made from a carton of non-organic store-bought orange juice concentrate, and the juice of a freshly squeezed organically grown orange).

- Normal daily bowel movement: This is more important than is obvious! Evacuating the bowels first thing in the morning is ideal. For those not used to this practice, drinking a cup of warm water will stimulate peristalsis and encourage a bowel movement, as will making it a daily habit of sitting on the toilet for a few minutes. Constipation, diarrhea, discoloured or foul-smelling stools indicate dietary or health issues that should be addressed, since prolonged imbalances that are ignored can lead to disease.

- Menstruation (for women): Taking it easy during the period, and reducing the intensity of normal daily activity. Cramping, heavy bleeding and many other menstrual complaints can be addressed through this simple modification during menses.

- Avoiding toxic or negative influences on the physiology: Avoid smoking, alcohol, drugs, caffeine, and avoid
(or minimize if you can't avoid) stress and stressors. Do not stop
consuming these substances abruptly, since that can lead to further
imbalances due to sudden withdrawal – rather, reduce the amounts
gradually over time at the rate that your body feels comfortable with.
Also avoid or change unpleasant or stressful situations if you can, and
for those that you can't, rather than trying to control the situation,
leave things instead to "Karma" or the "Higher Order of the Universe".
Nurture the positive aspects of your life by cultivating a healthy diet
and lifestyle, and valuing positive emotions, experiences and
environment.

- Accepting, respecting and honouring your emotions
within yourself. Rather than denying or suppressing your emotions, or
forcing yourself to feel "acceptable" emotions and repress
"unacceptable" ones, all of which create internal pressure and potential
imbalance, simply observe your emotions instead, and watch them flow
and change with your act of awareness and observation. Eventually, you
will find that the intensity of emotions (anger, sadness etc) will
subside, and you will be left feeling more peaceful within yourself.
Repressed emotions can alter the flora of your digestive system and lead
to problems such as allergies, food sensitivities and other auto-immune
and digestive issues. However, it should be noted that "honouring your emotions within yourself" does not mean acting on them externally. For example, you might feel annoyed or angry with someone who cuts you off in traffic during rush hour, and it is alright to silently acknowledge the validity of the anger you feel in your mind, but this does not mean attacking or screaming at the other person.

- Developing your awareness and trusting your intuition,
so that they can guide you to do what is naturally right and best for
you. Meditation is excellent for realizing this, as I have discovered
first-hand. To quote my guru, Dr. Paul Dugliss: "There is a natural
tendency to want things to be verified, but there is little value in
relying on external input, because it won't help you to trust what
you're experiencing, or to refine your tool [awareness/intuition]."

- Finding healthy, independent ways to nurture your body, mind and spirit for both physical and emotional health such that external factors have less of an impact. Releasing stress and gaining pleasure through meditation, abhyanga, music, Nature or hobbies is healthier than relying on food, smoking, drinking or drugs for comfort, pleasure or stress relief. Not letting certain situations or other people's behaviour upset you or be a determining factor for your personal happiness will give you more power over your own emotions and a sense of autonomy and contentment, reducing the emotional need for external substances such as cigarettes, alcohol, etc. To quote Dr. Dugliss again, "When we feel feel angry [and hold on to that anger], we take the first blow before we even strike out [and thus] create our own suffering. It would be good to reach a point of such inner fulfillment where we can feel, 'I don't need this relationship [or situation] to be different in order to be happy.' ... It is a great step in spiritual growth to ... be able to accept others as they are. Yes, we do have to stand up to evil or grave injustice, but most of what we struggle with is not that."

- Viewing relationships and challenges from a higher perspective: Try to view problems, obstacles and challenges as opportunities for learning and growth that will serve you well in future. We often tend to experience problems in the areas that we have not yet gained the wisdom and strength to resolve effectively. Our hardest challenges are often the ones that we feel least equipped to handle. As we grow wiser, the problems become easier, and ultimately cease to exist.

- Communing with Nature: For urban dwellers without easy regular access to significant stretches of nature such as a forest, mountains, beach etc, this can be as simple as gazing at the sunrise or sunset, walking in the moonlight, stargazing, gardening, or observing whatever little nature there is in close proximity.

- Being open to Giving and Receiving Love and Kindness: We can sometimes be hesitant to give freely due to fear of becoming vulnerable, or hesitant to freely receive due to fear of ulterior motives on the other person's part. But such restraint ultimately may not serve us well, and perpetual distrust of others and ourselves can breed loneliness and cynicism. As poet Alfred Lord Tennyson said, " 'Tis better to have loved and lost than never to have loved at all."

- Striving to realize your full potential, whatever that may be: Carl Jung says it well: "The supreme goal of man is to fulfill himself as a creative, unique individual according to his own innate potentialities and within the limits of reality." The Sanskrit word for this is "Dharma", which is one's specific duty or actions to uphold the cosmic order based on the knowledge and practice of one's innate nature to the best of one's ability in a way that is both ethical towards others and evolutionary for oneself.

Eyes
- Cool or slightly warm water splashed on open eyes after waking up

- Yogic/Ayurvedic eye exercises (palming,
blinking, moving eyes –up+down, left+right, diagonals, clockwise,
counter clockwise–, tracking finger with outstretched arm –horizontal
and vertical–, focusing on near and distant objects, de-focusing)
- Trataka or candle gazing for 2-3 minutes with the candle at eye level and at a distance of 2-3 feet. Try not to blink, and if the tears start to flow, let them flow while keeping your eyes open. Palm for a few moments afterwards.

Nasal passages, Mental clarity, Stress release
- Nasya, or lubricating insides of nostrils with a few drops of warm
sesame oil using your little finger dipped in the oil
(ideally done in the morning; do not do at bedtime). Nasya is considered
good for all diseases above the collarbone! It prevents and treats
diseases of the ear, nose, throat and head; reduces hair loss, early
graying and balding; sharpens the senses; alleviates headache, stiffness
in the head, neck, and shoulder; treats lockjaw.

Oral health: Teeth, Gums, Tongue
- Gandush or oil pulling (swishing 1 Tbsp warm sesame oil around in
mouth for a few minutes before spitting it out – do not swallow!) in the
morning. Gandush reduces gum disease, cavities, plaque and bacteria in
the mouth. Sesame oil, while excellent, can stain teeth, and warm/melted coconut oil can be used instead.

- Massaging gums with finger after Gandush and before brushing teeth

- Scraping tongue with steel tongue cleaner after brushing teeth

- "Manchineellutho pukkulinchatam" (a phrase in
my native language, Telugu, meaning "water flossing" or "water
swishing") after every meal/snack: swish water around vigourously in
mouth and spit out, repeating a few times until water runs clear

- Stewed apple with cloves first thing in the morning, to stimulate digestion. Sweet apples (e.g. Red Delicious, Yellow Delicious or Fuji varieties) work best. The less tart, the better. *
Stewed Apple Recipe: bring 1 peeled, cored, chopped apple with 2
cloves, and 1/4 cup water to boil, reduce heat to medium and cook for
5-10 minutes, and discard cloves before eating

- Lassi, Majjiga or Indian buttermilk, drunk
during or at end of meal, to get natural probiotics, improve colon
health, inhibit the growth of toxic bacteria in the gut, and help with
any gastrointestinal tract disorders* Lassi Recipe:

- An alternative to lassi is the South Indian custom of eating a little Perugu Annam, or "yoghurt-rice", at the end of the meal: * Perugu Annam Recipe: mix about 2-3 Tbsp yoghurt and 2-3 Tbsp cooked rice, add a few drops of water to make it a little runnier, sprinkle a little salt to taste if desired, mix and eat.

- Sprinkling a little melted ghee over cooked
rice or wheat dishes (not necessary if the other dishes eaten with
grains contain ghee)

- Eating with awareness and without
distractions, fully experiencing the sight, smell, taste and texture of
the food, and chewing well. You will find that you will feel satisfied
with less food than you had normally been consuming.

- Sipping a little warm water during your meal

- Sitting for a few minutes after eating before resuming activity

- (For weak digestion) The Hot Water Routine: fill a thermos flask with hot water, and drink a few sips of the hot water periodically throughout the day

*
Note: Do not discontinue or alter the dosage of your current
medications, supplements or other medical treatment without your
physician's feedback and supervision.Below are recommendations for the following complaints, starting with the head and moving downwards, ending with the skin, feelings and sleep:

Ayurvedic recommendations work best
as preventive measures. Headaches are rarely a sign of a brain tumour
(which causes neurological issues long before the onset of pain). There
are three main types of headaches:

Migraine headache (sometimes called "exhaustion headaches")

Characteristics:

- often one-sided

- often accompanied by nausea or a sick feeling

- occasionally accompanied by some warning or "aura" with changes in vision

- often debilitating

- often accompanied by photophobia and sensitivity to smell

- sleep often helps to resolve them

Recommendations:

- Avoid overdoing

-
Avoid Pitta-aggravating (or heating, pungent, sour and salty) foods, as
well as heavy foods such as cheese that can be hard on the digestive
system

-
Steaming with eucalyptus oil (boil water with a few drops of eucalyptus
oil, turn off stove, place towel over head, lean over pot and inhale
steam for a few minutes; be careful since steam can burn) twice daily for the first two days and then
once daily

- Make a tea with 1/2 tsp of the following spice mix, 1 tsp raw honey and 1 cup of boiled water and drink after lunch and dinner:

- 1 part powdered ginger

- 1 part ground cardamom

- 1/4 part ground cloves

- 1/8 part turmeric

- 1/8 part black pepper

- 1/16 part saffron

- (If congestion is allergy related, can use the neti pot)

- Avoid sugar and foods that build up toxins in the body

- Decrease intake of dairy products until digestion has improved

Other general recommendations:- Massaging web between thumb and forefinger
back and forth with thumb and forefinger of the other hand placed on
either side of the web with firm pressure

Nasal congestion, Seasonal allergies, Dry nasal passages, Stress, Lack of mental clarity
- Nasya, or lubricating insides of nostrils with a few drops of warm
sesame oil (use ghee instead in case of seasonal
allergies) using your little finger dipped in the oil, pinching your nostrils slightly while snorting the oil up into the nasal passages (ideally done in
the morning; can do it again in the afternoon if the nasal passages are
very dry; do not do at bedtime, or if you are down with a cold).

- Toxins block the flow of energy and the body's normal purification and immune mechanisms, and this creates an internal environment that is ripe for the growth of viruses and bacteria, allowing invading organisms to easily settle and multiply. Therefore, making your body a hostile environment for disease is an effective way to maintain good health.

- Stress

- Fear and fear-based thought forms that make a person vulnerable to disease

- A depleted immune system due to longstanding Vata imbalance (caused by stress, irregular routine, etc)

Preventive recommendations:- Reducing toxins in the physiology by improving diet

- Meditation

- Adequate good-quality sleep

- Regular Abhyanga

- As soon as you feel as if you are coming down with an illness, eat a mixture of 1/3 tsp powdered ginger + 1 Tbsp honey, and go right to sleep – this will usually nip the illness in the bud

Supportive recommendations:

- Rest, rest, and more rest

- Avoid chilled dairy products

- Hot Water Routine for flushing out toxins (take a few sips of hot water every half an hour throughout the day)

- Extra meditation

- Avoid sugar

- Avoid exercise, except for stretching

- Try to understand how the illness started

- Feed a cold, starve a fever

- Light diet

- Uplifting reading and entertainment

- Steaming with turmeric, especially before bedtime: boil water in pan, remove pan from heat, stir in a spoonful of turmeric powder, place towel over head while leaning over pan, and breathe in the vapour gently but deeply for a few minutes without scalding yourself

Cold and flu symptom manifestation according to dosha and related recommendations:

Vata Cold/Flu

Complaints:

- Low grade fever

- Deep aches and pains

- No coating or little white coating on tongue

- Excess clear mucous

- Post-nasal drip (dripping of clear mucous)

- Loss of energy

- Dry, irritated cough

- Coughs up little or no mucous

Recommendations:

- Ginger-licorice tea: Boil 8 slices of ginger root and 1/2 tsp of licorice root powder in 2 cups of water for 5-10 minutes; drink 2 cups 2 or 3 times a day

- If the illness has lasted for more than a week and there is a dry, irritated cough, drink turmeric milk: Boil 1/3 tsp turmeric in 1 cup of milk (just until the milk comes to a boil) and drink 2 times a day

Pitta Cold/Flu

Complaints:

- High fever

- Hot sensation or hot-cold sensation

- Yellow coating on tongue

- Red tongue body (not just the tip)

- Off-white or yellowish mucous

- Thicker, more copious mucous than Vata cold/flu

- Productive cough

- Coughs up yellow or blood-tinged mucous

- Agitated feeling- Difficulty sleeping- Desire to remain active

Recommendations:

- Mix 1/4 tsp turmeric and 1 Tbsp honey and eat 3 or 4 times a day

- For fever, drink cilantro juice: Blend 1 cup cilantro and 1/3 cup water, strain and drink up to 3 times a day

Kapha Cold/Flu

Complaints:

- Copious, thick, white mucous

- Thick, white tongue coating

- Pale tongue body (but tip may be red)

- Heavy, congested feeling

- Productive cough

- Coughs up thick, white mucous

- Heaviness in the chest

- Clogged sensation

- Dull mind

- Wants to sleep even when you can't

Recommendations:

- Spice tea: Steep 1/4 tsp each of turmeric, licorice root powder, cardamom, cinnamon, ground cloves, nutmeg and ground ginger in 1 cup of boiled water for about 3 minutes and take about 3 times a day

- Mix 1/3 tsp ginger and 1 Tbsp honey and eat 2 or 3 times a day

- For sinus congestion, place a few drops of eucalyptus essential oil in a large pot of boiled water, place towel over head, lean over pot and inhale the steam (Be careful since steam can burn)

- For cough, mix 1/4 tsp ground cloves and 1 Tbsp honey and eat about 3 times a day or as needed

- Massage with clove oil. For this, warm a teaspoon of coconut oil in a small pan over low/medium heat, add two or three cloves and fry briefly, remove from heat and let cool, crush the cloves into the oil with a pestle, then apply the oil with your finger to the painful tooth/gum area, leave for 5 minutes, then rinse mouth with water. Do this two or three times a day.

- Ginger elixir, or alternatively,
Ginger Pickle, had at the start of a meal (avoid these if you have
heartburn or an inflammatory condition) to stimulate digestion* Ginger Elixir Recipe: mix 1 tsp juice squeezed from freshly grated ginger, 1/2 tsp lime juice, and 1/2 tsp water

- For reproductive system issues, address the causes (by taking more rest, or consulting a doctor)

- Treat constipation if it is present

-
Avoid hard, dried, raw, cold foods, and follow a soft, warm, white diet
(white rice, white pasta, cream of rice, cream of wheat) with easily
digested foods such as steamed vegetables (this is also helpful when the
pain is more in the stomach or upper abdominal region)

- Chew a few fennel seeds (or drink a tea made by steeping fennel seeds in a cup of boiling water) after each meal

- If there are no ulcers, hyperacidity or inflammatory conditions, add raw ginger to the diet

- Cook with Vata Churna (Vata-pacifying spice mix)

* Vata Churna (use 1/2 - 1 tsp tsp of churna)

2 Tbsp fennel seeds

1 Tbsp coriander seeds

1 Tbsp cumin seeds

1 Tbsp ground turmeric

1 Tbsp dried basil

2 tsp powdered ginger

2 tsp salt

1 tsp asafoetida

- Chew food well

- Sit quietly for at least 10 minutes after each meal (this is also helpful if reflux is present)

- Very acidic or
very alkaline foods can imbalance the body's pH level, irritate the
bladder, cause inflammation and promote bacterial overgrowth

- Suppressing or
delaying urination gives toxins, bacteria and chemicals more time in
contact with the bladder which can contribute to problems. It can also
interfere with the lower abdominal flow, leading to bloating, gas or
constipation

Recommendations:

- Have plenty of organic fruits and vegetables, avoiding or at least minimizing toxins and junk food

- Use the
following spice mixture in your cooking by dry roasting the spices
together first, letting them cool, grinding, and then using about a 1/2
tsp in the dish you prepare (store the rest of the spice mixture in an
airtight container to use in future):

- 1 part ground turmeric

- 2 parts cumin seeds

- 3 parts coriander seeds

- 4 parts fennel seeds

- 1 part fenugreek seeds

- 1/2 part black peppercorns

- Drink and
increase the intake of good quality, non-chlorinated water. If
non-chlorinated water is not available, boil water for 5 minutes to
allow the chlorine to evaporate. If there are too many minerals (seen as
tiny white cloudy particles during boiling), let the water sit for 24
hours in a covered pan and slowly pour the water from the top (the heavy
minerals will remain at the bottom). Do not use a reverse osmosis
filter because the filtered water will not contain any minerals. Water
should ideally consist of pure water and some minerals. Fresh spring
water is ideal though expensive or not easily available. I boil our tap
water for drinking and cooking purposes.

Constipation is considered to
be a major cause of toxins and disease and should always be addressed.
Normal bowel movements are considered to be 1 or 2 easy bowel movements a
day, with soft, light brown, well-formed stools.

Causative factors: Improper diet (e.g. large quantities
of meat), Excess salt intake, Hard cheeses, Lack of fruits and
vegetables in diet, Dehydration or inadequate fluid intake, Lack of
exercise, Sitting in the same position for a long time, Travel

- Drink a digestive aid made with 1/4 tsp cumin seeds, 1 cup water and 10 drops of lime juice before lunch and dinner

- Do not skip or delay meals, overeat at a meal or eat between meals

- Go to the bathroom when the urge to eliminate arises, without suppressing or delaying it

- Cultivate a
habit of drinking two cups of pure, warm water in the morning on an
empty stomach. To eliminate toxins, you can add the juice of a quarter of
a lime and 1 or 2 tsp raw honey to the water

- Increase the amount of cooked, green leafy vegetables in diet

- Maintain a regular routine

Diarrhea, Loose StoolsDiarrhea is considered to be watery stools (not loose
stools) which can lead to dehydration or electrolyte imbalance over a
period of time. Loose stools or diarrhea in the absence of an infection
indicate a disturbance in the digestive process and a problem with
assimilation of nutrients in the small intestine.

Causative factors:

- intestinal virus

- dysentery

- Vata imbalance
causing food to be moved too quickly through the digestive tract before
liquid can be reabsorbed. This usually manifests as irritable bowel
syndrome i.e. needing to pass stools right after eating, gas, bloating

- Pitta imbalance
causing excessive heat and inflammation due to a virus, bacteria or
processing in the liver (watery stool is the body's natural way of
reducing heat through flushing it out). This usually manifests as more
frequent diarrhea unrelated to mealtimes.

- Use ground fennel in cooking- Applesauce *
Applesauce Recipe: peel, core, quarter, steam (for 10 minutes) and then
mash an apple (the Red Delicious, Yellow Delicious or Fuji variety of apples are mellow
in taste and easy on the stomach; the less tart, the better), add 1/2 tsp
ghee, a pinch of cardamom, mix and eat slowly

- Add 2 tsp psyllium husks to lassi and drink

Body OdourReducing body odour involves mainly reducing the bad fats and sugars in the diet, and increasing exercise- Get more exercise

- Avoid nightshades (potatoes,
tomatoes, peppers, eggplant; if you, like me, happen to like some or all
of these, peel the potatoes, use fresh, peeled, de-seeded tomatoes
instead of tomato sauce or paste, use red bell peppers instead of green,
and use baby eggplant instead of the bigger variety)

- Topical heat with hot water bottle (moist heat is generally more penetrating and effective)

- Rejuvenating and strengthening back

- Exercises that strengthen abdominal support of back area

Weight GainIf
we do not enjoy food, or if we cannot
metabolize it properly due to the nature of food, environment or
emotional state, it hampers digestion, creates toxins, and
psychologically, we will not feel nourished by what we eat, thus
creating a desire for more food even though we might not need it. Diet
is
anything that is consumed at all levels of life through all our senses,
be it food, sensation, emotion or experience. Each individual has his/her
own unique mind-body constitution, so there is no absolute ideal weight, and the goal is to be the best you
that you can healthily and happily be – this is balance. Imbalances
resulting from toxins in the physiology due to improper diet and
lifestyle, stress, emotional eating, constant hunger or sluggish
digestion can all contribute to weight gain and make weight loss
especially difficult. A simple and effective remedy for weight loss is
the Ayurvedic Hot Water Routine:
fill a thermos flask with hot water, and take a few sips of hot water
every half an hour throughout the day. This helps to improve digestion,
clean the digestive tract, eliminate toxins, reduce food cravings
between meals, and remove excess weight.

Here are some general Ayurvedic principles for gaining and maintaining a healthy weight:

1.
Focus on eating slowly and mindfully in a settled state, experiencing
the food fully instead of talking or being distracted. You will find
that the taste of the food changes as you chew it more, and you will
feel full sooner than you normally do.

3. Eat your largest meal of the day at lunch with a wide variety of warm, cooked foods.

4.
Try to include all six tastes in the diet (sweet, sour, salty, bitter,
pungent and astringent), since a lack of a particular taste in one's
diet can lead to cravings for that taste (for psychological origins of
cravings, see #10 below). Ideally, a meal should consist of protein,
carbohydrates and vegetables.

5. Sip hot water frequently throughout the day (see Hot Water Routine described above).

6. Avoid leftovers (easier said than done!).

7. Exercise.

8. Go to bed by 10pm.

9. Practice meditation.

10.
Find other ways to nurture the body, mind and soul. Food cravings are
the body's natural (and sensible) response to imbalances caused by
various aspects of diet or lifestyle. For example, sweet cravings (e.g.
desserts) can indicate the need for more energy, or for more
self-nurturing (love), or for more protein or grounding foods in the
diet; salt cravings (e.g. chips) can indicate a need for stronger
digestion, or for more zest for life, or for less overdoing, or for more
variety of foods; spice cravings can indicate a weak digestion
resulting from lack of adequate physical activity; sour cravings (e.g.
fermented foods) can indicate the body's response to the buildup of
toxins in the system; bitter cravings (e.g. for coffee) can indicate the
need for more bitter taste in the diet (via greens and vegetables).11. Resolve any emotional issues that could be causing
imbalances and toxins in the physiology and thus contributing to weight
gain. Meditation is a great step in this direction, since it promotes
self-awareness that can naturally guide you to make the right decisions
for yourself.

Here are some basic suggestions to address specific imbalances causing weight gain from an Ayurvedic perspective:

1.
Ama (or toxic buildup) is the most common problem relating to weight
gain, resulting in fatigue, and there is also often a psychological
component such as hanging on or "stuckness". In such cases, releasing
and letting go can be helpful. The Hot Water Routine (see above) is
also effective for removing toxins from the body.

2.
Vata (space, air) imbalance is the second most common problem, caused
by high stress and resulting in emotional eating. In such cases,
nurturing and emotional support can be helpful. Other effective ways of
balancing Vata are Meditation, Sleep, Abhyanga (full-body self massage
with oil) and following a Regular Routine.

3.
Pitta (fire) imbalance is characterized by constant hunger (not
emotional hunger, but the physical sensation of an empty stomach), and
irritability if meals are restricted or skipped. In such cases, reducing
the intensity of lifestyle and avoiding pushing oneself can be helpful.
Other effective ways of balancing Pitta are Meditation and Spending
Time in Nature.

4.
Kapha (water, earth) imbalance can occur in individuals with a Kapha
prakruti (generally a large-boned physique, with slow gait, speech, and
metabolism), who have a natural tendency to gain weight easily due to
sluggish digestion. In such cases, movement and flow can be helpful.
Other effective ways of balancing Kapha are Meditation, Exercise and
Ayurvedic Fasting, which is not fasting in the typical sense as in going
without food, but rather, replacing a meal or more in a day with
liquids or liquid foods (fruit or vegetable juices, soups, broths,
stews).

- Lavender, Sandalwood or Jasmine aroma (place a few drops of essential oil in a saucer of warm water by your bedside)

- Slow, calm breathing

- Reciting a mantra slowly and softly (a longer phrase works better than a short word or sound, since this tends to slow down breathing and relax the mind and body more; alternatively, one can utter the short word or sound slowly for a few seconds), with calm, slow breaths between repetitions. Examples are "Om" or "Amen" or "Peace" or any word or phrase that you associate with relaxation.

- The most common imbalances are Vata (Udana Vata), Pitta (Ranjaka Pitta), and Ama (toxins)

- Usually the liver becomes clogged with toxins, which impairs the proper production of immune system proteins, which leads to the immune system becoming hyperactive, which creates inflammation, which causes the body to produce more mucous to soothe the inflammation. The malfunctioning of the immune system also extends to foods, resulting in allergic reactions to food such as dairy or wheat.

Recommendations:

- Reducing toxins in the liver through diet

- Avoiding leftovers, packaged / canned / frozen foods

- Avoiding garlic and onions (which are heating to the liver)

- Avoiding bananas, yoghurt and cheese (which can clog the liver)

- Taking spice water with more fennel and coriander to help eliminate toxins

- Following a cooling, anti-inflammatory diet by favouring sweet, bitter or astringent tastes and reducing sour, salty and pungent tastes

- Using turmeric in cooking

- Nasya with sesame oil (lubricating the insides of the nostrils with warm sesame oil)

Benign Prostatic Hypertrophy (enlarged prostate)The prostate is a walnut-sized organ below the bladder that surrounds the urethra (which carries urine from the bladder). It manufactures a fluid that becomes part of semen.Some points to consider:

- Prostate problems are common in men in their 50s and older, and most can be treated without harming sexual functioning. While half of all men over the age of 50 develop BPH symptoms, only 10% need medical or surgical intervention. It is not always treated unless symptoms are significant.

- BPH is a noncancerous enlargement of the prostate

- BPH usually begins in the 30s, evolves gradually and causes symptoms after 50

- With BPH, the prostate grows larger and may compress the urethra, which can hinder urine flow. This can cause urine retention in the bladder and the need for frequent urination. If severe, the urethra can become completely blocked, which can lead to kidney injury

Ayurveda does not have a cure for cancer. However, supportive measures can be taken to improve the general strength and health of the individual. Most people who experience a spontaneous remission of cancer do so after making dramatic, life transforming
changes to their attitudes, beliefs, and circumstances (e.g. career,
relationships). The book "Dying To Be Me – My Journey from Cancer, to
Near Death, to True Healing" by Anita Moorjani is a profound,
fascinating account of the author's near-death experience after she went
into a coma while ailing from cancer, her expanded consciousness and
enlightenment while in the coma, and her miraculous, spontaneous
recovery following her change in attitude.

Causative factors:

The origin of tumours is usually a Vata imbalance (stress, anxiety, inadequate sleep, irregular routine, etc), where the body tries to compensate for this imbalance by increasing Kapha.

Recommendations:

- Cooking with turmeric to increase immunity and reduce toxins

- Meditation to alleviate the stress of the diagnosis of cancer

- The book "The Answer to Cancer: Is Never Giving It a Chance To Start" by Dr. Sharma and Dr. Mishra, which provides valuable tips on preventive healthcare that can reduce the odds of getting cancer in the first place.

Important Note: There are many things that can cause chest pain, some life-threatening, others not. The best advice for anyone suffering from chest pain, however, is to seek help immediately, because every minute since the start of a possible heart attack and the correction of blood flow within the heart signifies increased loss of heart muscle.

Origins:

Chest pain usually originates from the organs in the chest wall (heart, lungs or esophagus) or from the chest wall components (skin, muscle or bone). Sometimes organs close to the chest such as the stomach or gall bladder may cause chest pain. Chest pain can also be caused by neck pain (referred pain).

Causes:

- Angina: This is caused by decreased oxygen supply to the heart muscle (e.g. during physical activity, when heart rate and blood pressure increase due to the heart's demand for more oxygen), and is often experienced as a squeezing sensation.

- Heart attack (myocardial infarction): This occurs when the surface covering of a fatty plaque ruptures. A blood clot can form on the plaque, which in turn can partially or completely block the artery. A heart attack occurs after a prolonged period of angina. Contrary to the notion that a heart attack is characterized by a sudden, intense pain, most heart attacks start slowly as mild pain or discomfort that increase in intensity over time. Many, but not all heart attacks can be accompanied by other symptoms such as discomfort in one or both arms, back, neck, jaw or stomach, shortness of breath, breaking out in a cold sweat, nausea or light-headedness.

- Chest wall pain: Various conditions can cause the skin, muscles, soft tissue, tendons, cartilage and bones of the chest to become painful.

- Esophageal pain: The esophagus is a tube connects the mouth / throat to the stomach. Because the esophagus and the heart are connected to some of the same nerves, some cases of esophageal pain can be mistaken for cardiac ischemia (inadequate blood supply to the heart).

- Gastrointestinal tract issues: Problems relating to the stomach or intestines can cause pain that spreads or even originates in the chest. Examples are ulcers, gallbladder disease, pancreatitis, irritable bowel syndrome.

- Lung problems: Several lung problems can cause chest pain and many of them cause pain that worsens with breathing. Examples are pulmonary embolism (blockage in a lung artery), pneumonia, pleurisy (inflammation of the membranes that surround the lungs), collapsed lung.

- Referred pain: This can happen when nerves serving regions of the chest wall also serve the tissues around the lungs, diaphragm, or abdominal lining. A herniated disc or arthritis in the neck can cause "band-like" chest pain.

Distinguishing between cardiac and non-cardiac chest pain:

Description of pain: Cardiac chest pain (caused by ischemia, or lack of oxygen to the heart), is usually described as discomfort rather than pain, with a feeling like squeezing, tightness, pressure, constriction, strangling, burning, heartburn, fullness in the chest area, band-like sensation, knot in the center of the chest, ache, heavy weight on the chest, or like a bra that is too tight. People *without* heart problems may describe their pain as sharp or stabbing.

- Location of pain: Cardiac chest pain is generally felt throughout the chest and not in a specific spot. It usually involves the center of the chest or upper abdomen. Patients may have trouble pointing to an exact spot where the pain is. Non-cardiac chest pain is likely to be felt only on the right or left side (and not in the center of the chest), and the patient is able to point with a finger to a specific area that is painful.

- Radiation of pain: Cardiac chest pain often spreads to other areas of the upper body such as the neck, throat, lower jaw, teeth (feeling like a toothache), shoulders, arms, and sometimes the wrists, fingers or back (between the shoulder blades).

- Timing of pain: Cardiac pain tends to come on and worsen gradually over time. If it is related to exertion, it usually lasts 2-5 minutes after resting. Non-cardiac chest pain can occur suddenly, feel worst in the beginning and is often unrelated to exertion. It may last anywhere from a few seconds to a few hours. Pain that has been constant over a period of days or weeks is likely to be non-cardiac chest pain.

-
If there is a lack of contentment of fulfillment, try to connect with
something larger than yourself, by spending time in Nature or playing
with children

-
Addressing any doshic imbalances that might exist (Vata, Pitta, Kapha -
see the description of the three doshas in the section on "Theory of
Ayurveda" below, as well as dosha-specific recommendations above)

- Avoiding dark colours

- Wearing clean clothes

- Avoiding smoking and alcohol

- Avoiding impure or toxic foods (see list of what to eat in the section on "Overall Well-Being" above)

- Using sweet taste as appropriate

-
Treating the Pragya Aparad (or "mistake of the intellect) through
Meditation and Vedic counselling to elevate the level of consciousness
and attain enlightenment

- Cholesterol is required for the manufacture of sex hormones such as estrogen and testosterone and other hormones such as cortisol

- Cholesterol is a precursor for Vitamin D

- Cholesterol is abundant in the brain, and is required by the supportive cells in the brain to help neurons form synaptic connections (cholesterol-lowering medication is therefore not given to children due to their growing brains)- Cholesterol-lowering medications that cross the blood-brain barrier occasionally cause problems with memory and thinking

- Cholesterol readings can vary widely

- Total cholesterol as a number does not mean much unless you also know the HDL (high density lipoprotein) cholesterol that is present

- The body manufactures about 65% of the cholesterol that circulates in the blood

- Cholesterol is not a toxic substance and does not cause artery disease, unless it is oxidized. Oxidized LDL (low density lipoprotein) cholesterol is harmful

- Only about a third of people with heart attacks have elevated cholesterol.. Those who have heart attacks also had diabetes or other significant risk factor for artherosclerosis

- People with high cholesterol and low inflammation have healthy arteries

- High blood pressure and high cholesterol are minor risk factors compared to diabetes or aging

Causative factors:

- The most common imbalance is a combination of Pitta (heat) and Ama (toxins)

- Vascular wear and tear (i.e. damage to the arteries)

- Inflammation (when the immune system gets involved)

- Poor diet

- A diet rich in animal protein (which results in high levels of homocysteine, which is toxic to arteries, in the body; vegetarians consistently have less heart disease)

- Stress (which can lead to blood vessel injury, blood vessel dysfunction, clot formations and also trigger other harmful behaviour such as smoking in response to stress)

- Loneliness, isolation, lack of social connectedness

- Unhealthy mental states such as depression, anger, social competitiveness, sense of loss, hopelessness

- Hypertension

- High levels of insulin (which stimulates artherosclerosis, a hardening and narrowing of the arteries due to buildup of plaque) and the Metabolic Syndrome (a pre-diabetic condition characterized by resistance to insulin and general inflammation in the body)

- Meditation (studies have shown a 92% reduction in cardiovascular disease in those practicing Transcendental Meditation)

- Try to ensure the following in your diet:

- Try to follow a vegetarian or predominantly vegetarian diet (studies have shown a 75% reduction in heart disease in strict vegetarians in some cases)

- Avoid refined oils and fats, or partially hydrogenated oils, or canola oil (sometimes also found in salad dressings). Use moderate amounts of saturated oils such as ghee, or monosaturated oils such as olive oil etc.

- Avoid cooking oils at high temperatures (which oxidizes them)

- Avoid processed or baked foods

- Minimize animal protein in diet

- Favour whole grains

- Eat dark leafy greens everyday

- Eat nuts and seeds for essential fatty acids

- Get adequate Vitamin C through natural sources such as citrus foods

- Minimize foods that create inflammation, such as a large intake of simple sugars, which can cause problems with metabolism and affect health. Use honey, maple syrup or turbinado sugar instead if necessary.

- Moderate consumption of soy products (due to estrogen, which can contribute to heart disease)

- Avoid soft drinks, and drink warm water or herbal teas instead

- Fish oils can be used to reduce inflammation (check with your doctor)

- About 80% of all blood pressure measurements are falsely elevated in a doctor's office due to the "white coat effect"

-
It may be better to measure blood pressure at home, though most home BP
monitoring kits have oversensitive equipment that can read 10-15mm
higher than the actual blood pressure level

-
Blood pressure changes dramatically over the course of the day, and
this is normal; therefore, average blood pressure is what matters

- Check blood pressure before breakfast and dinner for about 2 weeks before assuming that there is a problem

-
The blood pressure threshold for treatment keeps being lowered by the
medical advisory boards in the U.S. (Most physicians in Europe do not
recommend medication unless the systolic –top number of the
systolic/diastolic fraction– blood pressure is above 160; normal blood
pressure is considered below 140/90)

- There are generally no symptoms associated with hypertension

-
Hypertension is considered incurable according to modern medicine,
whereas Ayurveda considers most forms of hypertension gradually curable,
especially if the hypertension is mild (140-155/90-100) or if
hypertension has not been present for more than two years

Causative Factors:

- The most common imbalances are Vata (Vyana Vata) and Ama (toxins) in Pitta dosha

- Stress

- Elevated insulin levels (associated with diabetes)

- Smooth muscle hypertrophy

- Renal disease

- Endocrine disease

- Drugs

- Herbs (e.g. about 0.2% of the population cannot digest more than 2g licorice per day without resulting hypertension)

There is a difference between infertility and impotency. Infertility is the inability to have a child, whereas impotency is the inability to perform sexually.

Causative factors:

- Depletion of Ojas

- Imbalance in the Shukra dhatu (reproductive system tissue)

- Vata (Apana Vata) imbalance

- Anatomical blockages

- Excessive heating of the testes

- Infections

- Engaging in excessive sexual activity even when the body is exhausted. Ideally, sex should create feelings of unity, transcendence and peace, and not feelings of exhaustion, irritability or sleepiness.

- Excessive heating of the blood can damage the quality of semen and cause streaks of blood in the semen, though this is a rare condition.

Recommendations:

- Increasing rest

- Decreasing intensity of activity

- Meditation

MenopauseCausative factors:Menopause is a time of natural transition from the PItta to Vata stage of life. The
imbalances that one has coming into menopause tend to surface and
manifest during menopause. In many cultures, women experience few
symptoms during an uneventful menopause. In the US, decades of toxins
and imbalances have accumulated in the physiology, resulting in several
complaints. The most common imbalances are due to Vata imbalance, Pitta imbalance, accumulation of Ama (toxins), and strain of body/senses/mind/emotions due to overworking or stress.

Characteristics:

-
It is normal for women to gain 10-15 pounds of weight during this time.
The added weight is protective against disease, and also a source for
conversion of the fatty tissue into estrogen, which is one of the ways
that the body compensates for the loss of estrogen from the ovaries.

-
For vaginal dryness: apply sesame oil intra-vaginally just before
showering, have regular intercourse to prevent shrinking and drying of
vagina as long as intercourse is not painful.

- For reduced sexual desire: personally, I believe in honouring the wisdom of the body's cues, and from a biological perspective, reduced sexual desire during menopause makes perfect sense given that the woman's body is in the process of shutting down the reproductive system.

Osteoarthritis is typically
associated with aging and deterioration due to old injuries. It involves
a lot of pain without swelling or redness, and X-rays will show
narrowing of joint spaces, bone spurs, and increased calcification
around the joint. This is different from inflammatory arthritis (e.g.
rheumatoid arthritis) which is difficult to treat.

Causative factors: long-standing Vata imbalance leading to depletion of the bone tissue

Important note: Urinary tract infections are not easy to treat with alternative methods, and antibiotics are often required. The following can be tried, though it should be kept in mind that untreated or improperly urinary tract infections can lead to the infection spreading through the ureter to the kidneys, which can lead to irreversible kidney damage, a sever enough infection that hospitalization is required, or the bacteria entering the blood stream, causing septic shock.

- Cranberry juice

- D-mannose, a naturally occurring simple sugar that is found in cranberries, peaches and apples. It adheres to the bacteria and the cells lining the bladder, making the cells too slippery to hold on to, causing the bacteria to get flushed out of the bladder.

You can perform some simple daily monitoring using your
senses (sight, sound, smell, etc) to gauge the state of your physiology,
and correlate it with any recent (or longstanding) changes pertaining
to diet, emotion or experience that may be affecting your health. Here
are some examples of ideal conditions when your physiology is in
balance:

- cramping, pain, anxiety, sensitivity or moodiness can be a sign of a Vata imbalance

- heat, hot flashes, irritability or anger can be a sign of a Pitta imbalance

- swelling or fluid retention can be a sign of a Kapha imbalance

- Menstrual Flow: ideally no clotting or excessive bleeding

- heavy menstrual flow can be a sign of a Pitta imbalance

*
Menstruation is a time of purification, and the ideal way to spend this
time is in rest and reflection, or at least reducing the workload and
level of intensity and interactions in your regular routine – try it,
and see how your body feels during your next menstrual cycle. Avoid
Abhyanga or taking tub baths during this time. Tampons are not advised
since they can hinder the natural downward flow, and external absorbers
(pads) are recommended instead.

- Toxic byproducts which build up and interfere with our connection to the body's innate intelligence- Blockages in the channels of flow, blockages in joints, eyes, or arteries etc, and inability to experience love and happiness- Results in fatigue, pain, inflammation, swelling, infection, etc

-
Maximize digestion (e.g. eat when you are hungry, don't overeat, leave a
few hours between meals to allow the previous meal to be digested,
avoid large quantities of liquid before/during/after a meal, make lunch
your biggest meal, chew well, avoid ice-cold food and beverages, avoid
large quantities of raw food, do not eat when upset, do not eat too
quickly or too slowly, start your day with a stewed apple, have a ginger
pickle (slice of raw ginger root with a pinch of salt and lemon juice)
unless you have heartburn/ulcers/reflux, cook with turmeric, don't
overdo or overwork, meditate, avoid overstimulating media, balance
mental activity with physical activity)

- Consume only the purest (e.g. eat predominantly vegetarian food, eat
fresh, organic foods, avoid disturbing influence and enjoy uplifting
books/art/music, think positively and expect the positive to happen (you
are not only what you eat, but also what you think and feel)

-
Optimize the environment for digestion (e.g. eat while sitting in a
calm, settled atmosphere without distractions, eat at regular times, sit
quietly for a few minutes after a meal, don't eat right before bed, eat
food that is pleasant to the senses and prepared by a happy cook,
ensure uplifting and positive personal and professional environments,
take time for reflection)

The Three Doshas (bodily humours or main components of the physiology, made up of different combinations/energies of the five elements)

General Signs of Kapha imbalance: lack of affection, weakness, lethargy, weight gain, swelling, susceptibility to colds and flusSigns of Kapha Imbalance with respect to specific areas of the physiology:

Please Note:
I generally don't measure the ingredients during food preparation
except for the churnas, so many of the quantities of the ingredients in
the recipes below are approximate guesses. Also note that the general
Indian physiology and American physiology are quite different, so the
hot spices may be too heating for the already overheated American
physiology that often has a) high levels of toxicity in the blood, liver
and gallbladder areas due to diet, and b) high levels of Vata imbalance
due to stress, over-stimulation and an irregular routine. Therefore,
please adjust the proportions to suit your taste and tolerance (for
example, if you have heartburn or other inflammatory condition, you can
use ghee, olive oil, or sunflower oil instead of sesame or safflower
oil, and reduce or omit mustard seeds, white onions, tomatoes, ginger,
garlic and cayenne pepper). My own meals are smaller and simpler than the examples provided below, owing to my relatively small size, domestic lifestyle and desire for simplicity and less work. Meals with family, however, are more involved and "kid-friendly".

-
Preparation: To blanch almonds, place almonds in boiling water for a few seconds, transfer almonds into cup of cool water for a few seconds, slip off and
discard the skin, and set almonds aside. Boil milk and cinnamon, cool
until warm, strain into blender, blend with date and almonds for 5
minutes (for a smoother consistency, you can boil the pitted date along with the milk and cinnamon, and remove the outer skin of the date after the date has cooled).

-
Preparation: Dry roast cream of wheat in pan over medium heat until
fragrant and crispy but not brown and set aside, melt ghee in pan over
medium heat, add cumin and mustard seeds and when seeds start to pop,
add onion, cook until slightly browned, add carrot, peas, ginger,
cilantro, salt, turmeric and cayenne pepper, stir, add water, slowly
pour in cream of wheat while stirring contents in pan after water comes
to a boil, cover and set aside for five minutes.

Preparation:
mix flour and salt, add ghee, add water a little at a time while
kneading for 5 minutes until you get a smooth, semi-firm ball of dough,
cover with damp cloth and set aside for 30 minutes, pinch off a 1"
diameter ball of dough, roll between the palms of your hands to make a
smooth ball, roll out with a rolling pin on a floured board into a 5"
chapati, turning the chapati as you roll it out, heat skillet on
medium-high heat, place chapati on skillet, flip after tiny air bubbles
form underneath, press with bunched up ball of cloth to make chapati
puff up, remove from stove, brush both sides with melted ghee while hot,
repeat with the rest of the dough

Preparation: mix the above ingredients and take it at the end of the meal

Bedtime(optional):* MilkIngredients: 1/2 cup or 1 cup boiled and
cooled to warm Milk (or Milk boiled with spices such as ginger, cardamom, turmeric, cinnamon, cloves as desired if you want more flavour, or Date –no almonds- Milkshake, or Almond-Date
Milkshake if you want something a little heavier). 1 cup of milk boiled with some powdered ginger (only) can help provide good sleep.

Snacks(optional, between breakfast and lunch, and/or between lunch and dinner):

* Fresh Fruit:

Ingredients:
Orange (the Navel variety is easier on the stomach), Blueberries,
Strawberries, Plums, Cherries, Mango (the Chamoagne variety is easier on
the stomach), Papaya, Cantaloupe, etc (note that very tart or acidic
fruit can cause some discomfort in the stomach, mango can cause
diarrhea, and melons can cause water retention)Preparation
for orange: The way my father would serve me the orange when I was a
child, and which became my favourite way to eat it, was to: remove rind,
separate segments, and remove skin and seeds from segments before eating.

Throughout The Day: * Sipping Warm
or Room Temperature Water during meals or when you feel thirsty (or, if
trying to lose weight or flush toxins or just feeling cold, taking a few
sips of hot water every half an hour). Avoid cold beverages as that
hinders digestion.

Therefore, you can modify the effects of the food you consume by adding certain spices to it.

Properties of SpicesSpices and Herbs can have the following properties, among others not listed below:

- Alterative:
purifies the blood, cleanses lymphatics, anti-infectious and
anti-bacterial, resolves sores, boils and tumours, treats flus and other
infections, can be used externally on sores and ulcers

- Turmeric:
heating, alterative, astringent, carminative, hemostatic, vulnerary,
strengthens digestion (especially of proteins), anti-inflammatory,
anti-oxidative, anti-viral, anti-bacterial, anti-tumourGood for: purifying
blood, promoting formation of new blood tissue, proper functioning of
liver to clear toxins, improving intestinal flora, minimizing buildup of
toxins, topical application for sprains, strains, bruises or itchingPrecautions: too much
turmeric can cause indigestion, gas, nausea, stomach upset, or (in case
pf pregnancy) miscarriage ; do not take supplemental turmeric if you
are breastfeeding or if you have stomach or gallbladder problems; do not
use if you are taking anticoagulant or antiplatelet drugs/herbal
preparations or aspirin; do not use if you are taking antacids or drugs
to reduce stomach acid; turmeric can lower blood sugar levels so be
careful if you are already taking medication to lower blood sugar

You
can add your choice of the above spices while cooking to alter the
flavour, properties and effect of the food that you eat. To balance a
certain dosha that is out of balance, you can grind, store and use a
teaspoon or so of one of the following spice mixtures to a dish while
cooking (for example, for the egg curry recipe mentioned above, you can
add a teaspoon of the Kapha Churna instead of the various individual
spices to balance Kapha):

Alternatively,
you can grind or blend a mixture of certain foods and spices and eat
small portion of it along with your meal to balance a certain dosha. The
spices can be dry-roasted in advance for added flavour.

Some
foods, when combined, will not be properly digested and can produce Ama
(impurities) which can hinder an individual from obtaining proper
nutrition and energy. The accumulation of Ama can eventually lead to
diseases such as allergies, skin conditions and high cholesterol. Here
are some examples of foods to avoid combining:

Milk and Alcohol

Milk and Fermented foods (e.g. apple cider, soy sauce)

Milk and Citrus foods (oranges, grapefruit, pineapple, lemons)

Milk and Eggs

Milk and Meat

Milk and Salt

Milk and Yoghurt

Milk and Bananas

Soymilk and Bananas

Eggs and Cheese

Eggs and Fruit

Eggs and Potatoes

Melons and Anything (i.e. eat them alone)

Cooked Honey and Anything (never cook honey)

Some of the
above combinations, when cooked together in the same dish, can become
more digestible than if cooked separately but consumed together.

Ideally, milk should be boiled (with or without spices) and cooled to warm before drinking. Boiling the milk relaxes the protein structure, making it more digestible. Cold milk (and other chilled dairy products such as cheese, yoghurt and ice cream) can be very congesting to the system, resulting in nasal congestion, abdominal discomfort, etc.

The
above example for one day's worth of meals provides fruits, vegetables,
grains, dairy, nuts, beans, protein, carbohydrates, fats, vitamins,
minerals, antioxidants, omega-3 fatty acids, micronutrients and so on.
Experiment with different ingredients and proportions and see what you
like and what tastes and feels better e.g. for stewed apple, add a pinch
of cinnamon; for almond-date milkshake, use two dates instead of one,
or leave out the almonds; for spinach, omit cumin and add mushrooms; for
dal, omit cilantro and use steamed carrots and zucchini instead of just
zucchini; for vegetable curry, add steamed green beans and red bell
peppers, and/or add coconut milk after adding the vegetables; use more
or less or different spices for different effects (e.g. more turmeric
for a more yellow colour, though too much will make the dish bitter;
more cayenne pepper for more heat; coriander for a cooling effect; cumin
and/or fennel to aid digestion; cloves for pungency; cinnamon and
cardamom for fragrance); if you don't have upma for breakfast, have it
for lunch instead of rice, and have rice for dinner instead of chapati;
make up new dishes of your own using your imagination; etc.

*
Please note that some of the
recommendations that I list above
are ones that have worked well for me, my family, and my friends, and
it
doesn't
necessarily mean that they will also work well for you. This document is
for educational purposes only and the information provided is not to be
used as, used as a substitute for, or considered to be, medical
diagnosis, treatment or prescription. The content of
this page is not
medical advice and does not substitute for consultation
with a qualified licensed healthcare provider. Therefore, please use
your
judgement and common sense as you review the information on this web
page, and
consult your physician or a licensed healthcare professional a) if you
have a medical condition, or b) if you are taking
any medications or supplements, or c) if you are in doubt as to whether
any of the
recommendations will work for you or conflict with your current
physical and
mental condition, or d) before
using any herbs or herbal products, or e) before starting any new
exercise or health regime, or f) for any persistent problem or
complaint.For more
information, there are numerous
books (e.g. by Deepak Chopra, Paul Dugliss and Vasant Lad),
websites (e.g. jiva.com, mapi.com, banyanbotanicals.com), videos (e.g.
Homeveda channel on YouTube) and blogs on various Ayurvedic tips and
home remedies.*